Featured Image – CrossFit Games OPEN Workout 19.1 is here. Remember you can choose your own custom leaderboard! To view the Workout and Movement Standards, as well as to Register, go visit https://open.crossfit.com/english

Featured Image – Image Repost from @crossfitgames (Instagram)

#InTheOpen #CrossFitOpen #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX And LITE WOD’s

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must! The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open from 16:30 this afternoon until we are done!! If you are keen to get in on the action, you still have time to sign-up!! Go see the following link for full details!!….
If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

Open Workout 19.1

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: (https://games.crossfit.com/workouts)

Reebok CrossFit Games – Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. (9.1kg) wall ball to 10 ft.
W 14-lb. (6.3kg) wall ball to 9 ft.

Scaled
Men throw 14-lb. (6.3kg) ball to 10-ft. target
Women throw 10-lb. (4.5kg) ball to 9-ft. target

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image –  The CrossFit Games OPEN starts tomorrow (Friday) … We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE and REGISTER at… https://open.crossfit.com/english

We will be hosting our Friday Night Lights from 16:30 to late on Fridays…come watch our athletes and members take on Open Workout 19.1!!  Bring along some food and refreshments – all welcome!! The great blackboard artwork was done by Coach Anje!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Snatch (squat) plus 3 OHS – E2ndMon2ndM for 12 min (6 Rnds) (Count sets >70% of 1RM Snatch, Max Day)

Score = Load
Open Athletes – 1 Snatch (squat), plus 1 OHS – E2ndMon2ndM for 12 min (6 Rnds) (65% 1RM)

then…

2) Last complete 15 March 2018…

AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (24kg/16kg)
10 T2B
10 SDHP – with KB (24kg/16kg)
10 KB Facing Burpees (jump back, up, over)
10 Goblet Squats (24kg/16kg)

(Open athletes – 2 Rnds or 5 min Cap Time)

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) Snatch (squat) plus 3 OHS – E2ndMon2ndM for 12 min (6 Rnds) (Count sets >70% of 1RM Snatch, Max Day)

Score = Load
Open Athletes – 1 Snatch (squat), plus 1 OHS – E2ndMon2ndM for 12 min (6 Rnds) (65% 1RM)
Beg1/2/3 – Power Snatch plus 4 OHS allowed (Open Athletes, Power Snatch plus 2 OHS)

then…

2) Last complete 15 March 2018…

Int1 Option:
Same as RX

Beg1 Option:

AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (16kg/12kg)
10 Hanging Leg Raises
10 SDHP – with KB (16kg/12kg)
10 KB Facing Burpees (step back, up and jump over)
10 Goblet Squats (16kg/12kg)

(Open athletes 2 Rnds or 5 min Cap Time)

Score = Total Reps

Beg2 Option:
Same as Beg1 except Hanging Knee Raises and it is, step back, up and step over on KB Facing Burpees

(Open athletes 2 Rnds or 5 min Cap Time)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The CrossFit Games OPEN starts on Friday … We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm
#reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Practice Rope Climbing:
a) Leg assisted
b) Legless and Kipping Legless

Score = For Quality

then…

2) FiCT 2019 “The Finals”…

Complete the following FT:
3 Legless Rope Climbs (4.1m)
21 Fat Bar Thrusters (40kg/30kg)
2 Legless Rope Climbs (4.1m)
15 Fat Bar Thrusters (60kg/40kg)
1 Legless Rope Climbs (4.1m)
9 Fat Bar Thrusters (80kg/50kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

TC = 7 min; Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Practice Rope Climbing:
a) Leg assisted
b) Legless and Kipping Legless

Score = For Quality

then…

2) FiCT 2019 “The Finals”…

Int1 Option:
Same as RX but loading (40kg/30kg)(50kg/35kg)(70kg/43kg)

Beg1 option:
9-6-3 Rope Pulls – lying to standing, legs straight; (Normal Bar – 30kg/20kg, 35kg/25kg, 45kg/30kg)

Beg2 Option:
9-6-3 Rope Pull – lying to standing, legs straight; (Normal Bar – 20kg/12kg, 25kg/17kg, 30kg/22kg)

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – A big congratulations to Wilma, Belinda and Yolandi for completing the Inaugural @theergultra (Instagram) down in Mosselbay over the weekend… a 100km Row (C2), 200km Bike (C2) and 50km Ski Erg (C2) between the three of them over the weekend. They finished 4th in a time of 21 hours and 37 min!

#theergultra #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Practice Kipping T2B

Score = For Quality

then…

2) Last completed 12 March 2018…

AMRAP the following for 18 min:
600 m Run
21 BB Facing Burpees (2 feet mvt, jump back, up, over)
18 Power Snatch (35kg/25kg)
15 Box Jump Overs (61cm/51cm)
12 T2B
9 Strict HSPU
6 Muscle-ups

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Practice Kipping T2B

Score = For Quality

then…

2) Last completed 12 March 2018…

Int1 Option
Same
Int2 Option – Banded Bar M-ups (Black/Purple)
Int3 Option – Jumping Ring M-ups

Beg1 Option:

AMRAP the following for 18 min:
600 m Run
21 BBF Burpees (Step back, up and jump over)
18 Power Snatch (25kg/15kg)
15 Box Step Overs (61cm/51cm)
12 Hanging Leg Raises
9 Piked Push-ups (61cm/floor)
6 Pull-ups (Purple/Green)
6 Push-ups (Toes)

Score = Total Reps

Beg2 Option:

AMRAP the following for 18 min:
600 m Run
21 BBF Burpees (Step back, up and step over)
18 Power Snatch (20kg/12kg)
15 Box Step Overs (40cm)
12 Hanging Knee Raises
9 Piked Push-ups (floor/kneeling on 2 abmats)
6 Ring Rows (100cm/50cm)
6 Push-ups (toes/kneeling)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The CrossFit Games OPEN starts on Friday … We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Clean plus 5 Front Squats – E2ndMon2ndM 12 (6 Rnds) (Count sets >70% of 1RM Clean, Max Day)

Score = Load

then…

2) CrossFt Games – Open Workout 18.3 (RX)

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. (52kg) OHS, 50-lb. (22.5kg) DB snatches
Women perform 80-lb. (36kg) OHS, 35-lb. (15kg) DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Clean plus 5 Front Squats – E2ndMon2ndM 12 (6 Rnds)

Score = Load
Beg1/2/3 – can Power Clean and 6 Front Squats

then…

2) CrossFt Games – Open Workout 18.3 (Scaled/Beg1)

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. (20kg) OHS, 35-lb. (15kg) DB snatches
Women perform 35-lb. (15kg) OHS, 20-lb. (10kg) DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

Beg2 – Pull-ups (Purple/Green); (15kg/9kg BB and 10kg/5kg DB)
Beg3 – 70 SU; Ring Rows (50cm/25cm); (7kg/PVC and 10kg/5kg DB)

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – From left, Wilma, Belinda and Yolandi will be partaking in a massive endurance event today in CrossFit Mosselbay… in 24 hours they need to Row 100km, Bike 100km and Ski Erg 50km between the 3 of them! Enjoy the FUN!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX and LITE WOD’s

1) Power Snatch, Snatch – EMOM 12 min (Max Day)

Score = Load
Beg1/2/3 – Power Snatch plus OHS allowed for Snatch

then…

2) Teams of 4 – Complete the following FT:
100 Synchro Power Snatch (M/F pairs) (60kg/40kg)
150 Synchro T2B (M/M and F/F pairs)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – The team must complete the power snatches before moving on to the T2B; On the T2B, one pair works while the other rests!
Int1 – Same
Beg1 – (40kg/25kg) and (Hanging Leg Raises)
Beg2 – (30kg/15kg) and (Hanging Knee Raises)
Beg3 – (lighter) and (Sit-ups/crunches)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – #Repost @crossfitgames ・・・Who is the fittest woman or man in your country?

The Open is the world’s largest participatory sporting event and a showcase of the global @CrossFit community. This year initiates a new direction for the CrossFit Games. For the first time, National Champions from around the globe will qualify directly from the Open to the Games, held in Madison, Wisconsin.

Every country with a CrossFit affiliate in good standing has an opportunity to send its top female and top male competitor to the CrossFit Games. More than 150 leaderboards will host their own national competitions as part of the Open. Participants will see where they rank among their fellow countrymen and women throughout the five weeks. In this new global game, National Champions will be crowned #InTheOpen.

Learn more and register at Games.CrossFit.com

________________________________________________________________________

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
20/15 Cal Airbike OR Class sub 200/150m Run
10/7 Muscle-ups
AMRAP Burpee BJO (61cm/51cm)
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Complete the following FT:

Sprint 25 Cal/ 18 Cal on each of the following, resting as needed between each:
Airbike
Rower
Ski Erg

Score = Sum of times for Airbike, Ski-erg and Rower (excluding all rests)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Int1 Option:

Same but M-ups 7/4

Beg1 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
15/10 Cal Airbike OR Class sub 150/100m Run
10/7 Pull-ups (Purple/Green)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

Beg2 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
12/8 Cal Airbike OR Class sub 100/70m Run
10/7 Ring Rows (50cm/25cm)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Int1 Option:
Same as Rx

Beg1 Option:
20 Cal/ 15 cal on each ergometer

Beg2 Option:
15 Cal/ 10 cal on each ergometer

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – HAPPY VALENTINES DAY!!!! Treat yourself today and enter the CrossFit Games OPEN!! The OPEN starts February 21st… We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) FiCT 2019 – “The Spotlight – Clean Ladders”
NB – must be a squat clean

Wave 1 – For Time:
5 Cleans (90kg/65kg)
4 Cleans (100kg/70kg)
3 Cleans (110kg/75kg)
2 Cleans (120kg/80kg)
1 Cleans (130kg/85kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 2 – For Time:
3 Cleans (100kg/70kg)
3 Cleans (110kg/75kg)
2 Cleans (120kg/80kg)
2 Cleans (130kg/85kg)
1 Cleans (140kg/90kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 3 – For Time:
1 Cleans (110kg/75kg)
1 Cleans (120kg/80kg)
1 Cleans (130kg/85kg)
1 Cleans (140kg/90kg)
1 Cleans (150kg/100kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 6 min:
HS Walking

Score = Distance

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) All scaling options:
Wave 1 – For Time:
5 Cleans (55% 1RM)
4 Cleans (62.5% 1RM)
3 Cleans (68% 1RM)
2 Cleans (75% 1RM)
1 Cleans (80% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 2 – For Time:
3 Cleans (62.5% 1RM)
3 Cleans (68% 1RM)
2 Cleans (75% 1RM)
2 Cleans (80% 1RM)
1 Cleans (87.5% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 3 – For Time:
1 Cleans (68% 1RM)
1 Cleans (75% 1RM)
1 Cleans (80% 1RM)
1 Cleans (87.5% 1RM)
1 Cleans (93% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed
Beg 1/2/3 – allowed to PC and FS

then…

2)

Int1 Option:

Same
Int3 – Wall Walks (1 WW = 3 m)

Beg1 Option:

AMRAP 6 min:
Bear Walk (straight limbs)

Score = Distance

Beg2 Option:
AMRAP 6 min:
Bear Walk (bent limbs)

Score = Distance

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Grant on some heavy sled drags on yesterday’s WOD… The FiCT 2019 Strongman Diane Event!

#FittestinCapeTown #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) FiCT 2019 – Sprint Murph

Complete the following FT with a (9.1/6.3kg weight vest):
800m Run
50 C2B Pull-ups*
100/75 Push-ups*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 25. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1)
Int1 Option:

FiCT 2019 – Sprint Murph

Complete the following FT with a (9.1/6.3kg weight vest):
800m Run
50 C2B Pull-ups*
100/75 Push-ups*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 10 (except last set if for 5 reps). Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Int2 – same but vest 5kg men and 2kg women

Int 3 – same but no weight vest

Beg1 Option:

FiCT 2019 – Sprint Murph

Complete the following FT:
800m Run
50 C2B Pull-ups (Purple/Green)*
100/75 Push-ups (floor)*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 5. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

FiCT 2019 – Sprint Murph

Complete the following FT:
800m Run
50 Ring Rows (50cm/25cm)*
100/75 Push-ups (kneeling)*
100 Squats*
800 m Run
*All reps to be completed in unbroken sets of 5. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has
coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Partner Wall Ball Throws on the Beach this past weekend!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (32kgx2/24kgx2)
then, 9-6-3 of:
Deficit HSPU (25cm/17cm)
SB Cleans (84kg/61kg) Class Sub with BB Power Cleans (same load) but competitors do Rx
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (180kg/125kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10 min (in teams of 6) – Backwards sled drag (same as above):
10 m Backwards Sled Drag (same as above), pass to next athlete and complete…
10 Burpees, fall into back of line

Score = Total Meters plus Reps
1 m = 1 rep

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Int1 Option:

FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (32kgx2/24kgx2)
then, 9-6-3 of:
Deficit HSPU (15cm/9cm) (Int2 – 9cm/6cm) (Int3 – 3 cm/floor)
SB Cleans (60kg/40kg) Class Sub with BB Power Cleans (75kg/52kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (140kg/100kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

Beg1 option:
FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (24kgx2/16kgx2)
then, 9-6-3 of:
Piked PU (61cm/floor)
BB Power Cleans (60kg/40kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (90kg/60kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:
FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (16kgx2/10kgx2)
then, 9-6-3 of:
Piked PU (floor/kneeling but knees raised on 2 abmats)
BB Power Cleans (40kg/25kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (60kg/40kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

then…

2)
Int1/Beg1/Beg2 Option:

AMRAP 10 min (in teams of 6) – Backwards sled drag (same as above):
10 m Backwards Sled Drag (same loading as above), pass to next athlete and complete…
10 Burpees, fall into back of line

Score = Total Meters plus Reps
1 m = 1 rep

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch